Running To Beat Mark

Back to running! achilles felt good the whole time, had to make sure I did not go too far today to reinjure it first run back

Little local road race today about 150 runners split between a 2 mile race and a 4 mile race. I heard that last year the winning time was over 30 so I thought I would take this as more of a tempo. At start though two went out and got me into a reasonably aggressive pace. Caught both by first mile though 5:53 then kinda went two different paces throughout the race 6:26 next mile, then 5:58, and finally 6:26 again (I am now wondering if miles were marked correctly). Great news was I won the race and my wife won the female overall!! 

Goal was an hour run today, ended up doing 1:10 fast :50 slow 9 times toward the end and then the tenth rep did 2:30 on, covered a little over three miles doing that (21 minutes (some of the fast sessions went a little longer)). Legs felt good today.

Goal this week is to get a run in every day, but not as high mileage as I was a couple weeks ago, so that I am not stressing the achilles and can have absolutely no pain by next week for 5 solid weeks of training before race. 

2 mi warmup legs took a while to get going today

4 mi tempo (i did take a 10sec water break and shoe tie after 2 miles (it was over 90 still)

splits 6:44, 6:40, 6:35, 6:25 (total 26:14)

Probably could have extended this out to a 6 mile tempo or more, but still want to take it slow with achilles. Pace felt comfortable whole time which is very encouraging

Busy day, first xc meet for the high school today home meet so I had to work the meet so busy from 4:30 til 7:30 only time for four easy tonight. 

Travel to wedding did not get out today.

10 with emaurine made it into a tempo for her average pace was 8:15 

not much time for run today with travel

Not the type of run I was hoping for today, but got to run with emaurine so that made it great.

Sort of a mixed bag of running tonight but got in some more distance tonight which is what I have been needing

1mi warmup

2.25miles in 14:23 (6:23 pace)

5x400 with emaurine (6:36-6:40 pace)

3x1mile 5:50, 6:09, 6:12

1 mi cooldown

I really did not think I went too fast on that first mile rep, but heat might have finally gotten to me. (even though it was close to 7 p.m. still over 90). Also very little rest between miles less than 2 minutes each  (a 200 jog recovery and a quick sip of water.)

6 in the hills north of town, middle 4 in 28:12 did not really mean to run BQ Pace

Four miles nice and easy. Wedding weekend for my brother so we will see what I can get in... good news is after this weekend the next couple weekends are open so I can get some longer distances in

no running today woke at 3:40 to get to plane then constant busyness until 11 p.m. 

Basically no running this weekend with older brothers wedding. Very time consuming with last second details helping out here there did get a few jogs in for sanity but nothing of any value.

Just a little over 4.5 easy very tired from weekend and lots of work to catch up on. also did just over half mile of some sprints 

It has been a week since my last run that went for 8 miles or more. This is not good! Today's weather was cloudy misty and low 70s very nice compared to what we have had. Emaurine teaches a fitness class tuesday night so I have an hour to run, got eight done tonight in a little under that hour so finally a decent run.

Four easy. Really tired all week still recovering from lack of sleep all weekend and then early this week little sleep as well. Hoping to sleep really well tonight!!

1 warmup

Goal was 3x15min and really hoping to be at 6:30 pace but no slower than 6:45

Ended up doing 2 x 16 min and 1x13min with half mile jog recovery. 

The 16 minute runs both ended up being 2.36 miles or right around that 6:45 pace

and the 13 min was right at 2 miles or 6:30 pace.

Overall happier than I thought I would be with this run, since I am still exhausted and it was windy!!

1.5 cooldown

3 easy

There are some workout to remember, and some to forget! Today was one of those days. I was planning a tough 5-4-3-2-1 workout with all miles at MP...and got in 5 at 6:58 pace (then tasted breakfast again) and then could only make it 2 at 7:00 pace. Just not good!! I felt bad the whole time and even tried to have a longer break between the reps but just nothing going for me today. 

Met up with the XC team at 4 (I know Matt during the Husker game!!! Turns out they did much better without me watching.) 6x800's with short recovery 2:36, 2:30, 2:34, 2:34, 2:36, 2:40 (got really bad dry mouth on this last one) Still not what I wanted today but at least now I do not feel that is was not as much of a waste.

Another bad run today really warm when we decided to go cramped up in the first mile and fought it the whole time. Not what I wanted at all this weekend..

4 miles nice and easy this morning. First morning run for a while because we are "kid"sitting this afternoon. 

1 warmup

12 x 350m hill repeats (3 x 4)

Short recovery (high knees and butt kicks)

1 cooldown

Parent Teacher Conference day! In the gym from 8-8 with hour break from 12-1 so I did nice easy thirty minutes 16 times around track!

Another 4 easy, really trying to work on recovery although I have not slept well in forever, so taking it easy yesterday and today so hopefully I can get a real good workout in tomorrow and build some confidence.

No confidence building workout. Couple reasons why I did not attempt, very tired, 90 degrees outside (what is up with that!) and 30 mph winds. Will wake up early saturday simulate race and try for a good 16-20 depending on how I am feeling in morning.

Finally a long run! Now this was not as much as a confidence builder run as much as it was mental strength building run. (and physical strength of course..) Took me 2 hours 15 minutes so right around 7:30 pace (which this is my fastest pace long run!). But the mental strength part was I had a cramp since the half mile mark all the way to the finish! Some parts of the run both sides of stomach were cramping. But I knew this was my last chance at a long run and I needed to get it in. Listened to Matt's advice on not jumping into a 20! thought about it but realized he was right and that 18 will be good enough! 3 weeks and counting 

18 again today same loop as yesterday except it felt completely different since the wind did a 180. Ran with emaurine, she looked great today!

Easy! Early in a.m. kidsitting again this afternoon